PATO GAINS

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Chrbát, Biceps 7 exercises, 50 mins

Chrbát, Biceps 7 exercises, 50 mins

Ramená, Triceps 7 exercises, 48 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 60s

Prsia, Biceps 7 exercises, 53 mins

Band Bench Press	4x6 reps	rest: 60s
Barbell Decline Bench Press	3x6 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Barbell Preacher Curl	3x6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 60s

NOHY, Triceps, brucho 10 exercises, 1 hr 17 mins

Barbell Squat	4x6 reps	rest: 60s
Machine Leg Press	4x6 reps	rest: 60s
Smith Machine Bulgarian Split Squat	4x8 reps	rest: 60s
Machine Kneeling Leg Curl	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s